Sunday 11 December 2016

Exercise programme: Week One

Published 18/01/2010 | 14:40

Welcome to Week One of the Bootcamp Ireland - Independent Woman fitness programme.

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The programme is designed so that all healthy and physically able people can take part, at their own pace.

If you are embarking on a new course of exercise, you should always consult your doctor, particularly if you currently have or have previously had any health issues which may be aggravated by exercise.

(This includes heart trouble, chest pains, faintness or dizzy spells, high blood pressure, bone or joint problems, if you have been in hospital in the past three years, are taking medication, are pre- or post-natal, or if you suffer from asthma, breathing difficulties or allergies).

Your doctor can advise if it is safe for you to follow this exercise programme.

Read: Before you start a course of exercise

If you feel unwell, or experience pain, dizziness or injury while exercising, you should stop immediately and consult a medical professional.

To lessen the chances of injury, always dress appropriately and wear suitable footwear, and always warm-up and pre-stretch as detailed in the programmes.





Week One - Sessions One and Two

Phase

Exercise

Duration

Warm-up

Walk / jog

5-7 minutes

Pre-stretch

Quads

Hold each stretch for 8-12 seconds

Main phase (CV & LME)

Jog

Walk

Repeat twice

3 minutes

2 minutes





Tricep Dips

Lunges

Repeat twice

10 reps

10 reps of each leg





Jog

Walk

Repeat twice

3 minutes

2 minutes





Adductors

Abductors

Repeat twice

10 reps of each leg

10 reps of each leg

Abdominal session

Ab curls

Repeat twice

10 reps

Cool-down

Jog

3 min

Post-stretch

Quads

Hamstrings

Gastromenius (calf)

Triceps

Adductors

Abductors

Abs/ tummy

Hold each stretch for 15-30 secs



If you would prefer to raise the intensity of the programme, you can increase times and repetitions by 10-20%, as long as it is safe for you to do so.

Remember to take care when completing this or any other exercise programme.



Thanks to Lorraine Ho and Bootcamp Ireland

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